The Bulletproof Diet by Dave Asprey

Summary

1. Asprey lays out comprehensive diet/lifestyle on how to

eat as much as you want of certain foods, feel great,
lose weight, and have incredible focus and energy

Key Takeaways

1. BP Coffee for breakfast

1-2 cups organic, single source coffee
2 TBS organic, grass-fed butter
2 TBS MCT oil
Blend for 20-30 seconds Buy this book
Can add cinnamon, cayenne pepper, stevia, pump
kin spice to add some variety
2. 50-70% of calories come from very high quality fats (grass-fed butter, MCT oil, ca
cao butter, pastured egg yolks, grass-fed beef or lamb)
3. ~20% of calories from high quality proteins (grass-fed beef or lamb, wild caught
fish, pastured eggs)
4. ~20% of calories from vegetables even this will compose the vast majority of the
food you eat (avocados, asparagus, broccoli, cauliflower, bok choy)
5. ~5% from carbs from fruits (raspberries, limes, lemons, blackberries, blueberries,
strawberries)
6. Lays out a list of supplements and other lifestyle changes in order to feel better,
have more energy/focus, sleep better, etc.
7. Cook foods as little as possible
8. Follow the 2-week BP diet protocol and slowly incorporate suspect foods to real
ize how certain foods make you feel

What I got out of it

1. I have been following the BP diet for the past year and a half with incredible res
ults. The most important thing I have learned is which foods don’t make me feel

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good the consequences of eating these foods. I sometimes ignore this and drink
some of my favorite beers or enjoy an amazing dessert but I do this consciously
and on rare occasions knowing how I will feel later and even the next day or days!
2. This diet gives you incredible energy and focus and the roadmap provides a spec
trum for what foods will make you feel the best. This is by no means an all-or-
nothing diet which are often frustrating and depressing
3. Creates a system to follow so what foods to eat, buy and how to prepare them be
comes automatic while still allowing for enough flexibility for you to experiment
and try new, delicious recipes
4. Limited exercise and still look and feel great

Chapter 1- Biohack your Diet to Lose Weight and Upgrade Your Life

• Inflammation is the body’s natural response to a pathogen, toxin, stress, or

trauma. When something stresses the body, it responds by swelling up in an effort
to heal itself. Inflammation is necessary for proper tissue repair
• Research has shown time and again that high levels of inflammation are at the
center of many diseases
• The trick is to reduce your body’s immune response by eating fewer foods with
anti-nutrients and avoiding entirely the foods that trigger your immune system
• The main categories of naturally occurring anti-nutrients are lectins, phytates, ox
alates and mold toxins (mycotoxins)
Lectins
Made by plants that bind to joints, irritate the gut, lead to bacterial
overgrowth, and contribute to leptin resistance (lack of signal to tell
you you’re full)
Come from beans, nuts and grains, nightshade plants (tomatoes, egg
plants, peppers and potatoes)
Phytates
Antioxidants that prevent other molecules from becoming oxidized
which is usually good but too much is a bad thing
Come from whole grains, nuts and seeds
Oxalates
Bind to calcium in your blood and can be deposited in the body and
cause muscle pain
Come from raw cruciferous vegetables (kale, spinach, chard), black
pepper, chocolate, most nuts most berries and beans
Cooking and draining away the cooking water minimizes oxalates
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Mold Toxins
Mycotoxins that are everywhere in small doses but the more you are
exposed the more damage it does
Coffee often carries naturally occurring mold toxins with decaf having
more
Comes from wheat, corn, grains, peanuts, fruits chocolate and wine
• You are not only what you eat, but what your food ate
• Goal is to personalize your diet to provide the most flexibility and the most en
ergy and focus for you
• Increased focus, lose weight, less inflammation
• Biogenic amines are neurotransmitters that influence brain function and histam
ine is a BA that is well known for its role in seasonal allergies. The single most
common source of dietary histamine is fermented soy, particularly soy sauce
• Gut bacteria plays a huge role and it has been found that skinny people tend to
carry different bacteria than obese people, bacteria which are beneficial for being
(and staying) skinny
• Coconut oil is an anti-fungal and MCT (Medium Chain Triglycerides) and an in
credible source of saturated fat
• Consuming more fats helps the body produce more bile which helps eliminate
more toxins

Chapter 2 – What you Think is Good for You Might Be Making You Fat, Sick and Stupid

• There are five basic things your diet should provide: energy for your brain, fuel
for your body, nutrients for your cells, no unnecessary toxins and perhaps, most
importantly, satisfaction
• Willpower is a limited resource (decision fatigue)
• BP Diet helps you feel satisfied instead of deprived, and when you are satisfied
there is no need to waste willpower on something as trivial as food
• Diet Myths
1. If you’re not losing weight, you’re not trying hard enough
2. You have limited willpower and diet helps increase your limit
3. Willpower is far more sensitive to energy than lower levels of biology
needed for survival.
4. Your limbic brain, or Labrador brain, controls your instincts but distracts
you with inappropriate urges and make us want to eat anything and
everything.

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5. You’re not as hungry as you think you are

When you eat certain foods they can make you hungrier, trigger your
fight or flight response and increase your heart rate (see Asprey’s app)
Your human brain gets the leftovers after the reptilian brain and other
life-necessary functions get their fill. Therefore, if you only eat enough
food to keep the first brain happy or eat the wrong things, your human
brain runs out of energy first, which means you run out of willpower
6. A low fat diet is healthy
Low-fat, sugar laden foods spike insulin and make you gain weight
Hunger isn’t something to ignore but it is extremely controllable
7. Eating fat will make you fat
The right fats are essential and satiating
When you eat real foods that aren’t designed with flavor-enhancing
chemicals that trick you into eating more, your Labrador brain tells
you to stop eating when you’ve had enough. You won’t want more food
than your body needs
8. Cutting calories is the best way to lose weight
Calories in vs. out is an outdated paradigm
When you start focusing not on the number of calories you consume
but rather the quality of your food and the nutrition it provides, your
body will respond in kind, revving up its fat-burning and nutrient ab
sorption and naturally regulating your caloric intake.
9. Everything natural is good for you
Fructose spikes insulin and can contribute to many diseases
Limit fructose to no more than 25g per day (about 2 large apples)
10. You have to work out to lose a lot of weight
Diet much more important than exercise when it comes to weight loss
Foods you eat will help you lose weight, build muscle and stay in the
best shape of your life
11. Coffee is bad for you
When you remove toxins from your coffee, coffee is more of a super
food than nearly anything in your diet
12. Red wine and chocolate are famous for their polyphenol content but coffee
actually has far greater quantities
Has powerful thermogenic properties which helps stimulate fat loss

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13. Salt is a hazardous substance

Having the right amount of salt in your body is essential
Increase energy throughout the day by taking .5 – 1 teaspoon of sea
salt in water right upon waking
Avoid table salt
• Moderation is the key to success when dieting
• BP Diet is not an all-or-nothing approach; it’s a simple roadmap that will help you
make better choices so you can eat more of the foods that move your health and
performance in the right direction and fewer of the ones that don’t support your
goals

Chapter 3 – Stop counting calories, eat more fat, and trust your hunger

• Fat isn’t good or bad. Protein isn’t good or bad. Even carbs aren’t good or bad.
Food and macronutrients are more complex than that…
• Our cells, organs, and brains are all made of fat and need high quality fat to func
tion optimally. Fat is also the basis for the lining of your nerves, called myelin,
which allows electricity to flow efficiently. When you have more myelin, you liter
ally think faster
• Men should aim for at least 120-150 g of fat (8 to 10 tablespoons) per day.
• Women should aim for at least 90-120 grams (6 to 8 tablespoons) per day, al
though body weight, activity level, genetics and hunger all play roles in how much
fat you need.
• Healthy fats should make up 50-70% of the calories you eat each day
• 20% of daily calories should come from protein(low-mercury, wild caught fish,
grass fed beef and lamb, pastured eggs, hydrolyzed collagen, gelatin and clean
whey concentrate)
A good general rule is to experiment with between 0.325 and .75 grams of
protein per day per pound of body weight
• 20% of your calories actually come from vegetables even though you’ll be eating
much more vegetables than anything else
• Only 5% of daily calories should come from fruit and starch combined
Should eat no more than 25 g of fructose a day, about two large apples
Best fruit – raspberries, blackberries and strawberries
• Saturated fats are the most stable fats
• Excess protein causes inflammation because it is more difficult for the body to di
gest than other macronutrients

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• Organic, grass-fed meat provides more nutrients and fewer toxins than grain-fed
or conventional meat, with more antioxidants, omega 3s, trace minerals and vit
amins than any other food. Consuming grass-fed meat is one of the best ways to
prevent disease, improve brain function, lose weight and become bulletproof
• Yellow fat is a sign of high nutrient density
• Eat as many vegetables as you can possibly stand
• Dry eyes is one of the first symptoms that you are cutting too many carbs for too
long
• Resistant starch – starch that is resistant to digestion, doesn’t cause insulin to
rise and produce the resulting blood sugar problems
Include banana flour, plantain flour, a special kind of resistant cornstarch
and potato starch
• Can feed healthy gut bacteria and make butyric acid by consuming gelatin, colla
gen, and connective tissue from meat
• Eating sugar makes you tired, disrupts brain and hormone function, and promotes
obesity
• Sugar triggers the same reward center in many people’s brains that cocaine does
• Consumption of excess sugar and carbs is a major factor in the obesity epidemic
and eliminating sugar is one of the very best things you can do for your health,
weight and overall performance
• Avoid MSG at all costs. Most commonly found in processed chips, commercial
salad dressings, brothers, commercial soups and sauces like BBQ sauce and ketch
up, and most spice mixes
• Avoid aspartame, ace-K, saccharin, sucralose (splenda) and tagatose
• Avoid GMO foods – canola, corn, cottonseed, sugar cane, potatoes, soy crops, ve
getable oils and high fructose corn syrup
Foods labeled as “organic” cannot contain any GMO ingredients
• Avoid polyunsaturated oils – canola, corn, cottonseed, peanut, safflower, soybean,
sunflower and all other vegetable oils
• Should consume no more than 4x as many omega 6s as omega 3s (most people on
western diets consume 20-50x more 6s than 3s)
• Avoid wheat because of the many negative side effects of gluten
• Asprey found than when he ate gluten he was fine the day after, but 2 or 3 days
later he became cranky and foggy. Although this is unusual, some people respond
to a food exposure up to 10 days later.
• Avoid conventional dairy, unless it is grass-fed, organic butter (or ghee)
• The secret ingredient in butter that makes it so good for you is butyrate
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• May only work for some people, but full-fat organic raw milk, kefir or yogurt
from grass-fed cows may be alright
• The high amounts of high quality fats are so satiating that you won’t want to over
eat

Chapter 4 – Eat Fat for Breakfast and Carbs for Dessert

• Eating or avoiding specific foods at certain times of day can cause a desired reac
tion in the body
• Bulletproof Coffee for Breakfast
1-2 cups organic, single origin coffee
Up to 2 TBS organic, grass-fed butter or ghee (kerrygold butter)
Up to 2 TBS MCT oil (NOW brand on Amazon)
Blend it all together for 20-30 seconds
Varieties – vanilla, cinnamon, xylitol or stevia (sweeteners), cayenne pep
per, nutmeg
• There are unquestionable benefits to short bouts of fasting including a metabolic
boost and sharper focus (intermittent fasting). Also produces neural plasticity and
neurogenesis, literally makes it easier for your brain to grow and evolve
• MCT oil helps you go into ketosis even if you’ve eaten some carbs the day before
• Should try to fast (the BP coffee doesn’t count) for 18 hours
• One reason the time of day you eat your carbs is so important is that you want to
avoid continually feeding the bad bacteria in your gut throughout the day. The
proper timing of carbs (at night) is one way the BP diet works like it does
• BP protein fasting – enter into autophagy which is where cells clean themselves
out, eat 15g of less of protein for 1 day every week

Chapter 5 – Sleep Better and Boost Your Energy

• Getting high quality sleep is one of the most important variables in improving
your brain function, longevity, and performance in all aspects of life
• People who slept 6.5 hours a night lived longer than the ones who slept 8 hours. It
doesn’t mean that sleeping 8 hours will kill you, but it might mean that if it takes
9 or 10 hours for you to feel human you’re less healthy than someone who feels
great after only 6.5 hours
• If you can’t sleep, there are 3 main reasons for it – either you’re not tired, you’re
distracted or you have a biological problem such as sleep apnea or hormone irreg
ularities that need medical attention
• As you sleep, your brain cells’ mitochondria remove cellular waste

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• Filling up with clean fats at dinner gives you a steady stream of energy. Grass-fed
butter, animal fat and coconut oil are all good choices, but extra-concentrated
MCT oil is my personal favorite.
• Supplements or Tips to try out before bed to improve sleep:
Take 1-2 TBS of MCT oil at night with dinner or right before bed
Krill oil, of all the omega 3s, promotes the best sleep. 1 g of krill oil with
dinner or at bedtime
Take 1 to 2 TBS of hydrolyzed grass-fed collagen peptide before bed (can mix
in with no-coffee vanilla late to enjoy benefits of MCT as well)
Try taking 1 to 2 TBS of grass-fed, low temperature-processed whey at night
in no-coffee vanilla latte
Taking a small amount of honey by itself before bed will raise blood glucose
while you sleep, putting you in a deeper sleep faster
Take 6 to 800 mg of magnesium a day (malate, citrate, aspartate and other
“ates”
Potassium citrate and potassium bicarbonate keeps the heart beating regu
larly. Take 400 mg of potassium of citrate at bedtime (start with 100 to 200
mg and work your way up from there)
Take 100 mg of Suntheanine at night
Start with 500 mg of GABA and work up to 2,500 before bed
Phenibut protects against the psychological side effect of chronic stress in
mice. Take less than 600 mg and don’t use it every day. Does not mix with
alcohol or other medications and is a very powerful sleep hack
Take a mixture of arginine and ornithine at night for growth hormone re
lease. Take 500 to 1,000 mg at bedtime
L-tryptophan mixed with GABA is a great sleep hack. Start with 500 mg a
night
Melatonin – 300 to 500 mcg for men and 300 mcg for women, For jet lag,
can safely use 1 to 3 mg
Vitamin D3 – 1,000 IU per 25 pounds of body weight are recommended each
day but up to 10,000 has shown to have positive effects. Take in the morning
Active PQQ – 10 mg at night to improve sleep efficiency
Can get amber nightlights online that will help preserve the quality of your
sleep
Use Sleep Cycle to track your sleep
CES machines have been used to treat insomnia and range from $300 to
$2,000
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Earthing mats help electrically ground you and has shown improvements in
recovery, lowering inflammation and normalizes cortisol. Theory has it that
our bodies develop a positive charge that is slowly dispelled as we touch the
earth. The earth itself has negatively charged electrons that balance the pos
itive charge we accumulate when we’re disconnected, which happens because
we are almost always electrically insulated from the surface of the planet
Sleep Induction (spike) mat – helps sympathetic nervous system relax and
what felt extremely uncomfortable a couple minutes ago now feels blissful
and relaxing
When your “labrador” brain is calm, the amount of time between each heart
beat changes and becomes more variable. Can use a heart rate variability
app to train yourself to get into this mode. The technology gives you feed
back so you can alter your breathing and put yourself in a calm state
Deep breathing exercises like art of living, pranayama yoga and meditation
can do wonders for helping your brain shut down, recuperate and prepare
for another great day
• Avoid:
Bright lights
Watching graphic or violent TV
Do not exercise for at least 2 hours before bed
Don’t drink coffee after 2PM or at least 8 hours before bedtime
Go to bed before 11PM
• Changing what you eat before you sleep and becoming conscious of the quality of
your sleep can give you an edge in how well your diet works for you

Chapter 6 – Work out Less and Get More Muscle

• Increasing stress raises cortisol levels which causes weight gain, muscle loss, a de
cline in testosterone and burnout
• When done moderately and correctly, exercise improves bone density, mood and
blood lipids and increases insulin sensitivity and lean muscle. It can also decrease
inflammation and help you sleep better, as long as its done more than 2 hours be
fore you go to bed
• Exercise must be brief, intense, infrequent, safe and purposeful
• Moving (easy bike rides or long walks, not exercise) helps decrease risk of meta
bolic syndrome, breast cancer, cardiovascular disease and vascular dementia. It
also decreases overall systemic inflammation which saps your performance and
contributes to almost all known disease

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• High Intensity Interval Training – Run as fast as you can for 30 seconds, rest for
90 and then do it again. Do this for 15 minutes. Do this once per week and at least
3 days before or after lifting weights
• Exercising on an empty stomach while on a high-fat diet with plenty of calories
provides the most muscle growth, improves whole body glucose tolerance and im
proves insulin sensitivity.
Supplement with grass-fed hydrolyzed collagen protein or cold processes
whey protein concentrate within 15 minutes of finishing a workout
• When it comes to lifting weights, its best to work out one to three times per week
(in addition to HIIT). You should only train 3 times per week if you have extra
time for sleep and recovery and are not jet lagged. If you find your training
stalling or decreasing on this program, decrease the frequency instead of forcing
yourself to try harder. Remember, there is a point of diminishing returns with ex
ercise. More exercise will not always lead to more benefits, and overtrianing is
harmful
• Each workout should not last longer than 20 minutes. Often, 10 to 15 minutes is
enough but your workout should be extremely high intensity, with each move
ment done to the point of muscle failure
• The weight should be heavy enough that you will reach muscle failure in 1.5 to 2
minutes. A good rule is to use about 80% of the heaviest amount of weight you’re
capable of lifting at one time. The next movement should be performed as soon as
possible after the completion of the previous one. The time between movements
should not exceed 2 minutes, and less is better
• The five compound movements that are most beneficial are:
1. Seated row
2. Chest press
3. Pulldown
4. Overhead press
5. Leg press
• Some warm up necessary, such as stretching, but no need for extensive jog or any
thing like that
• Recommended fitness books
Enter the Kettlebell! Strength Secret of the Soviet Superman by Pavel Tsat
souline
Starting Strength: Basic Barbell Training by Mark Rippetoe
Body by Science by Doug McGuff and John Little
Become a Supple Leopard by Kelly Starrett and Glen Cordoza

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The Four Hour Body by Tim Ferriss

• Recovery is extremely important. Wait at least 2 days and up to 10 days before
your next workout. Between 4 and 7 days is the sweetspot
• Diet is more important than exercise in determine the shape of your body and
how you feel. These exercises are simply a way for you to become stronger and
more powerful. For nonathletes, weight lifting during week 1, sprinting once dur
ing week 2 and then repeating is a good schedule
• The night after a workout you need to sleep extra. A 20 minute workout can in
crease your sleep needs by more than 3 hours

Chapter 7 – Weak Multivitamins and the BP Guide to Supplements

• Almost every common disease has been linked to micronutrient deficiencies

• Most multivtaimins result in you over or underdosing in certain nutrients and of
ten contain low quality nutrients
• Important to get the vast majority of your nutrients from food as the nutrients
work together in a process known as food synergy. Food is more powerful than
the sum of its parts
• Eating grass-fed meat boosts plasma omega 3 levels far more than can be ex
plained by the amount of omega 3s in meat
• For Asprey’s most up to date recommendations, visiting bulletproofexec.com/
top10
• Vitamin D
Probably the most important supplement and biohack for antiaging and hu
man performance
Dose: 1,000 IU for every 25 pounds of body weight
Form: D3
Time to Take: Morning
• Magnesium
Dose: 600 to 800 mg per day
Form: Citrate, malate, aspartate, glycinate, threonate, or orotate
Time to Take: Bedtime
• Vitamin K2
K2 is a fat soluble vitamin that helps with calcium metabolish
Dose: 2,000 mcg per day (100 mcg of MK-7)
Form: Mk-4, Mk-7

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Time to Take: Morning

• Vitamin C
One of the safest, most effective supplements you can take, enhances im
mune function and helps prevent free radical damage
Dose: 1 to 2 g per day
Form: Ascorbic acid crystals or time-release capsules
Time to Take – morning and evening (but not after a workout)
• Iodine
Dose: 1 mg per day
Form: Kelp powder or potassium iodide capsules
Time to Take: Whenever
• EPA/DHA (Krill Oil)
Krill oil is more stable than fish oil so its easier for your brain to use
Dose: 350 to 1,000 mg per day
Form: Krill Oil
Time to Take: with meals
• Vitamin A
Dose: 10,000 to 15,000 IU per day
Form: Retinol
Time to Take: with meals
• Selenium
Too much selenium can have negative health consequences and you should
therefore get regular checkups
Dose: 200 mcg per day
Form: Se-methylselenocysteine or selenomethionine
Time to Take: Whenever
• Copper
Alternative sources of copper include cocoa, cashews and lobster
Dose: 1 mg per day
Form: Capsule
Time to Take: Whenever

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• Vitamin B12 and Folate

Dose: 5 mg methylcobalamin or hydroxycobalamin and 800 mcg folate (5-
MTHF or folinic acid, NOT folic acid)
Form: Capsule
Time to Take: Whenever

Chapter 8 – Why the BP Diet Works for Both Men and Women

• To protect fertility, it’s just as important to avoid unhealthy fats as it is to eat

healthy ones
• All women who are planning to get pregnant start the BP diet at least 3 to 6
months before conception
• If you are stressed, consuming enough salt will help ease the burden on your
already taxed adrenals
• If you are over 40 and/or have significant weight to lose, it might help you in the
long term if you add some protein to your breakfast
• When you’re in maintenance mode, try adding some BP protein like pastured eggs
or whey protein to your breakfast
• Re-feed days are days when you replenish your body with carbs by eating more of
them than you normally do on the BP diet. These carb re-feed days coincide with
protein fasting days. Once a week, you’ll replace the protein in your meals with
healthy BP carbs. Some men perform their best when they eat carbs even less fre
quently. Women, however, should always re-feed with carbs at least once a week,
on the day of their protein fast
• On carb re-feed days you should stick to BP Diet principles and eat up to 300 g of
BP carbs like sweet potatoes, carrots and white rice
• Women who are pregnant should eat limited carbs every night while adhering to
all other principles of BP Diet. Never fast while pregnant, ever! It is extremely im
portant for an embryo to receive adequate calories and nutrition in the womb
• If pregnant, it’s not a great idea to consume caffeinated coffee
• What a man does and doesn’t eat can make a dramatic difference when it comes to
his sperm quality, his fertility and even the health of his children
• A diet that is high in fat and low in sugar and carbs like the BP diet naturally in
creases testosterone levels

Chapter 9 – The BP Diet Roadmap to Swanky Neighborhoods

• The lists below only include foods at the top of the BP spectrum
• Vegetables
Asparagus

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Avocado
Bok Choy (cooked)
Brussels sprouts (cooked)
Broccoli (cooked)
Cauliflower
Olives
Celery
Cucumber
Fennel
• Fats
MCT Oil
Organic, grass-fed ghee
Cacao Butter
Pastured egg yolks
Krill oil
Grass-fed meat fat and marrow
Avocado oil
Coconut oil
Sunflower lecithin
• Proteins
Grass-fed hyrdrolyzed collagen
Grass-fed beef and lamb
Pastured eggs
Wild caught fish (anchovies, sole, sardines, sockeye salmon)
• Dairy
Grass-fed, organic ghee and butter

Chapter 10 – BP Diet Roadmap to Sketchy Neighborhoods

• Nuts
Coconut way above anything else
Almonds
Cashews

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Pecans
Walnuts
• Starches
Pumpkin
Butternut squash
Sweet potato/yam
Carrots
White rice
• Fruit
Avocado
Blackberries
Coconut
Cranberries
Lemon
Lime
Raspberries
Blueberries
Strawberries

Chapter 11 – The BP Diet Roadmap to Red Light Neighborhoods

• Spices and Flavoring

Organic vanilla
Apple cider vinegar
Cilantro
Coffee
Ginger
Parsley
Sea salt
Rosemary
Thyme
Turmeric
Oregano

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Lavender
Cinnamon
• Sweeteners and Sugars
Xylitol
Erythritol
Stevia
• Beverages
Organic, single source coffee
Green tea
Diluted coconut milk
Mineral water in glass

Chapter 12 – The Way You Cook Your Food Can Make it Toxic

• From best to worst:

Raw or not cooked
Lightly heated
Steamed
Convection baked or 320F or below
Simmered, boiled, poached, lightly grilled
Slow cooking
BBQ, stir-fried
Burnt, blackened, charred, deep-fried

Chapter 13 – Lose a Pound a Day Without Being Hungry: The 2-Week BP Protocol

• The fastest way to get a pretty complete list of your food sensitivities is to go to
your doctor and ask for an IgG/IgE blood panel testing for food allergies
• The more often you limit your feeding window to 6 hours or less the more you’ll
benefit
• I see snack cravings as a sign that I’m doing something wrong. One of the most im
portant things I’ve learned as a biohacker is that hunger is almost complete con
trollable
• If you’re hungry while on this diet, it’s probably because you’re used to eating.
Take a break, do some deep breathing or take a 10 minute walk. If that doesn’t get
rid of the craving eat a high-fat snack (BP coffee, guacamole, 90% dark chocolate,
almond butter)

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• Gives a list of recipes but as long as you stick to the BP roadmap above for 2
weeks and do the BP coffee for breakfast, you’ll be fine

Chapter 14 – BP For Life

• The first thing to do after the 2 weeks is go out and eat a huge pizza or any
Kryptonite food you craved the most over the past 2 weeks, wash it down with
some beer and red wine and see how you feel, look and perform. Do you feel tired,
bloated, unfocused? This was always the effect food had on you but you never
knew the other side
• If you have to have some Kryptonite food, have it and don’t think you’ve fallen off
the wagon. You’re still on the diet – you just chose something from the other end
of the spectrum
• In maintenance mode, you’ll get the best results from adhering as closely as pos
sible to the main BP diet principles – starting the day with BP coffee, sticking to
BP intermittent fasting on most days, protein fasting one day per week, and avoid
ing kryptonite foods most of the time
• There may be a handful of suspect foods that cause you to perform poorly and if
you only eliminate one or two of them you won’t feel or look any different. This
may cause you to believe that food isn’t the variable making you weak and then go
forward eating something that is actually hindering you every single day.
• After the 2 week diet, your body is a “clean slate” and you can begin to slowly in
corporate new foods to see how they affect you
• A little extreme! but Asprey says every time he goes to a restaurant he brings with
him MCT oil, good quality sea salt, a whole avocado and a stick of grass-fed butter
• Typical lunch – wild caught fish, steamed veggies with no sauce and then add but
ter and an entire avocado to the veggies
• If no high quality protein, goes vegetarian with some white rice and steamed veg
gies and add butter, MCT oil or a whole avocado

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